For some women, menopause symptoms can last for years! It depends on the woman and her overall health at the time. The symptoms of menopause, its frequency and duration can also vary from woman to woman.
If you’re in your late forties or early fifties, your body is probably going through hormonal disbalances that show up as a few common signs. These typical symptoms of menopause are both physical and physiological. They include hot flashes, night sweats, insomnia, osteoporosis, weight gain, bloating, dry skin, memory loss, mood swings, anger, and a lower sex drive. The best time to begin a few natural remedies is during the early stages (known as perimenopause). At this stage, a woman’s oestrogen level starts to plummet, increasing her risk of heart disease, osteoporosis and incontinence.
But the good news is:
You are not alone. Plus, you can control the hormones, naturally, especially by eating right.
Nip menopause symptoms in the bud with diet & nutrition
Eat enough of the right nutrients from food sources. This is the simplest and most natural way to better health, especially for women’s health. Despite eating a healthy diet, many perimenopausal women still feel the need to supplement with vitamins and more.
But many women wonder:
What supplements are best for menopause? Should you stick to the same multiple you did in your twenties and thirties?
Perimenopausal and menopausal women can minimise menopause symptoms and low oestrogen levels with these five essential vitamins:
For older women, getting enough of the ‘sunshine vitamin’ is one of the best ways of avoiding bone fractures, bone pain, and osteomalacia. Without D, your cells will not absorb calcium, which is the basis of healthy bones. Women over 50 should ensure a minimum daily dose of 20 mcg (800 IU), and homebound women should take a vitamin D supplement.
Older adults need vitamin A for eye and bone health. The best sources are animal products: Liver, fish and cod-liver oils. Fortified foods, vitamin A supplements, and beta-carotene rich yellow or orange produce are good sources too.
Low amounts of B6 can lead to low energy, muscle pains, irritability, and depression. Vitamin B6 helps make serotonin, the hormone that helps in brain functions, including improving your mood. Consuming foods like sesame seeds, pistachios, tuna, pinto beans, avocado, turkey or chicken breast can help lessen your menopause symptoms.
This is another nutrient needed for good bone health, red blood cell production and proper brain function. Vitamin B12 is found in animal sources. Try to eat fish, dairy, eggs and lean meats, or else include a B12 supplement. With age, your body absorbs less and less B12 and may be why you feel tired, weak, eat less, constipated, anaemic, and confused
Commonly known as the beauty vitamin, this nutrient abundant in avocado and almonds, fights off free-radicals, boosts your immunity and reduces inflammation. Sufficient vitamin E also helps lower the risk of heart disease, depression and weight gain.
Are there other remedies for my menopause symptoms?
This is a question women, doctors, healthy ageing, and wellness experts have asked for centuries. Besides vitamins, there are specific minerals, herbal and natural remedies for menopause by enhancing or slow down hormone production. The effects of herbs, such as wild yam, ashwagandha, black cohosh root, sage leaf, and passionflower have been known to benefit women and bring relief to menopausal women.
Make your transition to menopause easier. Stay active, lower stress, get enough sleep, avoid eating junk or processed foods. Add fruits, veggies, whole grains, healthy fats, seafood, distressing teas, nuts & seeds to your daily diet. Consult your doctor or an ob-gyn specialist before taking a multiple with a menopause formula, or any supplement for menopause.